Greg's workout log

[Joe C Thomas]

Hey man. I am very similar to you (as far as age/size/stats). I also have to travel with work. Just wanted to let you know that I like to follow your log. Looks a lot like mine actually. I'm right now doing a cycle of 5/3/1, and then I might try 70s Big S&C. Want to get my strength up a lot too. Anyhow, nice to see folks our age still working hard. Take care.

[Greg Whitekettle]

Originally Posted by Joe C Thomas

Hey man. I am very similar to you (as far as age/size/stats). I also have to travel with work. Just wanted to let you know that I like to follow your log. Looks a lot like mine actually. I'm right now doing a cycle of 5/3/1, and then I might try 70s Big S&C. Want to get my strength up a lot too. Anyhow, nice to see folks our age still working hard. Take care.

Thanks for posting Joe! I just checked out your log and we are definitely in the same ballpark. I will have to start following your log a bit to get some ideas. I thought about 70's big too. Right now I'm flipping between that and crossfit football which I've heard a lot of good things about.

Traveling really wrecks havoc on any kind of linear strength plan!

[Greg Whitekettle]

Tuesday 3/27

warmup
5min double under practice
PVC mobility work

Hang snatch practice
45 x 5
65 x 3
75 x 3
85 x 3
95 x 1, f, 2

These were all full snatches, not power snatches. Still swinging the bar too far out in front. Feeling a little better about my jumping point after watching a good tutorial on Cathletics.com. These felt decent but need to keep drilling form at these lower weights before I move up.

then

Max kbs unbroken - 53kg
75
rest 3min
45

Max thrusters unbroken - RX'd was 75lb barbell but I used 2 16kg kb's
24
rest 3min
22

Shoulders really tapped from the kbs. Legs still felt ok but couldn't get the press out at the top.

500m row
1:30.4

Really wanted under 1:30 but I slowed too much in the middle. Started off at a 1:28 pace but faded to a 1:31 over the middle 150m or so. Couldn't make it up in the end.

[Greg Whitekettle]

Thursday 3/29

warmup
PVC mobility
agility ladder

Front squat
45 x 8
135 x 5
155 x 5
175 x 5
185 x 5
195 x 4
205 x 3
215 x 2

AMRAP 10min
5 ctb pullups
10 pushups
200m run

7 rounds + 15 reps

Tabata core work - four 20sec at each station
ring plank
situps
L hang
static back extension hold

[Greg Whitekettle]

Friday 3/30

warmup
5min double under practice

3 rounds
10 box jumps - 24" concentrate on loading the hamstrings and full hip extension
10 hang cleans - 45lbs
7 dips


Power cleans
95 x 5 - hang clean
115 x 5
135 x 5
145 x 3
155 x 3 x 2
160 x 3 x 2

These were pretty awful. I felt really good with the hang cleans and thought I might have finally figured out my form. Once the weight got heavy though it was all over. Pulling with my arms, pulling from mid thigh, not catching with my fingertips, power curling. Really need to focus and probably just knock the weight down until I figure out the correct bar path.

Press
45 x 10
65 x 5
95 x 5
115 x 5
125 x 5 x 3

Finished off on a good note. These were heavy but felt good to get three sets of five at that weight.

[Greg Whitekettle]

Saturday 3/31

warmup
1000m row

3 rounds
5 wall walks
10 sdhp - 53lb kb
15 ghd situps

PVC mobility

Conditioning

Chipper
5 burpees
20 snatches - 75lb
12 toes to bar
10 burpees
20 push press - 75lb
12 box jumps - 24"
15 burpees
20 ctb pullups
12 wall balls
10 burpees
20 double unders
12 thrusters - 75lb
5 burpees

11:17

Double unders really got me slowed down. I can not for the life of me string more than 3-4 together at a time. Extremely frustrating when the rest of the workout felt really good and fast.

Core work cash out

[Greg Whitekettle]

Monday

This is my deload week so dialing back the weight a bit. Things have been feeling heavy lately so I need a break and I'm also tapering a bit to do a CFT on Saturday.

warmup
1000m row
5min double under practice

Back Squat
45 x 10
135 x 5
155 x 5
175 x 5
195 x 5
215 x 3 x 2
225 x 3 x 2

Max rep strict pullups - 14, 10, 8

GHD situps - 25, 20, 15

1000m row - 3:42
Cruiser pace, not full out

[Greg Whitekettle]

Tuesday

warmup
800m run

3 rounds
5 burpees
10 lunges
15 squats

conditioning

10,9,----1

kbs - 32kg
ghd situps
pullups
pushups

14:52

2 x pullup static hold at top
while holding move chin from one hand to the other

[Greg Whitekettle]

Wednesday

warmup
750m row
3 rounds
10 pushups
10 squats
mobility work

OHS
45 x 8
95 x 5
105 x 5
115 x 3
135 x 1
145 x 1
155 x 1
165 f
165 x 1 matches PR
175 x 1 PR
185 f

Should have started making 5lb jumps at 165. 185 felt pretty heavy once I got it overhead. I think I psyched myself out more than anything. Felt pretty good overall though.

Conditioning

5 rounds
5 deadlift - 225lb
10 burpees

5:21

5 x 15sec L hang, 15sec rest

[Greg Whitekettle]

Thursday 4/6
Rest

Friday 4/7

warmup
1000m row
5min double under practice
agility ladder

CFT
Back Squat
45 x 8
135 x 5
165 x 5
185 x 3
205 x 2
225 x 1
245 x 1
Work sets
260 x 1
275 x 1 PR
285 x 1 PR!

Squats felt really good. Solid all the way down and after a slight sticking point coming out of the hole, speed was ok. Depth is probably still too low for low bar.

Press
45 x 7
95 x 3
115 x 2
125 x 1
WOrk sets
135 x 1
145 x 1 PR
155 f

Dumb, dumb, dumb. I have no idea why I jumped up another 10lbs. I think I could have hit 150 but went for it and lost instead.

Deadlift
135 x 5
225 x 3
275 x 2
315 x 1
Work sets
365 x 1
385 f
385 f

One word - disappointing.

Started off great with the squat PR but fell off the map after that. Not sure if I was just spent after the squats or what. I think mentally I tanked after the press mistake. Deadlift was a nightmare. Should have dropped to 375 after I failed the first 385 but went for it again.

795 Total